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Stand tall with feet planted firmly to the ground. Subscribe. No getting on the floor for this crunch! The “key” is to do exercises with little to no movement, but still effectively work the muscles throughout the day. You will strengthen muscles, increase blood flow to the muscles and brain, and be a more productive, happier worker. While similair to a regular high knees exercise, this variation is designed to put your abodominal muscles more to work. Please note: Comments are moderated and may not appear immediately after submission. These 10 simple exercises to use with your standing desk give you a speedy total body workout for the major muscle groups in the body. Once you can no longer see your toes, slowly stand up. These treadmills allow the employees to work on computers or does any other desk activity that they would generally do, but walk on a treadmill while doing the work. Backed by rave reviews, it promotes billet aluminum and alloy steel construction, resulting in strong hands. If you want to get your heart rate up while you’re standing at work, try out these moves! One exercise that people are unlikely to notice is the calf raise. Do 12 to 25 reps on each side. Especially the obliques by twisting the torso side to side. 11 Discreet Exercises while Standing at your Desk At Work: #1 Calf Raises. Very useful advice within this article! Required fields are marked *. Try 3 sets of 8 and those calf muscles will start to pop in those heals. Doing these 2 exercises together will give you a little stretch and strengthen action while loosening and relaxing the muscles surrounding your neck. Spreadsheets and emails can still be completed while you promote health in your legs, back and even your abs. Important Exercise Instructions. You will, however, develop them much faster than you would sitting down. This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. Stand tall and alternate bending one knee up to your chest and then the other. Crunch. Try These Advanced Standing Exercises at Work. Your email address will not be published. Greetings! Go slowly—take two counts going up and two counts coming back down. Lean your body into the desk and feel the stretch in your calf. Stretches to Do at Work Every Day. It is a site packed with useful fitness information and is run by people with years of experience in the personal training, fitness, and health industries. Many of us are upper-body dominant, meaning we type and do all of our work with our upper body, while our hips and lower body remain still or disengaged.This can even be the case when we are standing to work … Hold for 20 to 30 seconds and repeat. ... standing up while on the phone or eating lunch; Exercises To Do At … Save my name and email in this browser for the next time I comment. If you are looking for something that will excite a gym rat, give them something useful that will elevate their workout and make it... 8 Minute Fitness wants to help you achieve your health and fitness goals!! Imbalances in your muscles can lead to overuse, tendonitis, or carpal tunnel. If you have a standing desk, you probably chose it as a way to fight all the negatives that come from sitting for eight hours a day (you know, like gaining weight and having a higher risk for cardiovascular disease). Don’t overwhelm your body with too many exercises. Plus, it can make your legs and joints hurt! Now a day’s more offices are starting to include desk treadmills into their spaces. A New Study Finds Out, 5 Big Reasons to Improve Your Cardio Fitness Score, 14 Fitbit App Hacks That Will Take Your Experience to the Next Level, gaining weight and having a higher risk for cardiovascular disease. All you have to do is stand on your... #2 Hand Flexors. If you have questions about a Fitbit tracker, product availability, or the status of your order, contact our Support Team or search the Fitbit Community for answers. You’ll feel your chest open, which should feel great after hunching forward at your desk. Any purchase you make helps to keep this site afloat. Standing Hamstring Curl: Bend one knee and bring your foot toward your glute, then release back down. Learn how your comment data is processed. Try the IronMind Captains of Crush Hand Gripper. Add some pulses in for a short office workout. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Standing Chest Stretch: Clasp your hands together behind your back, straighten your arms, and lift them up while drawing your shoulder blades down. Just focus on 1-3 exercises and try to do each repetition slowly. If you are going to be doing hand grip exercises, you should pair that with hand extending exercises to keep your forearm muscles balanced. Required fields are marked *. Let … Do 3 sets of 8, 3 times a week for both legs. Standing Twist/Back Stretch: Bend your right knee and lift it up to hip height, so that you’re balancing on your left leg. Do 15 to 25 reps (you can do both legs together or just do one leg at a time to make it more challenging). Do single legs or alternating legs and get to work. With the help of these Standing Desk Exercises, you can engage your muscles while working. The changes may take a few weeks to become noticeable, but soon enough you may find yourself catching winks from more than just your reflection. Some standing desk workouts can be conspicuous but others are a little less hard to hide from co-workers or bosses. You should not use this information to diagnose or treat a health problem or condition. Try the following routine Parker came up with, which combines strength moves and stretching. Your forearms can always use a little exercise so they can give you adequate strength to type throughout the day. Standing Leg Extensions: Engage your core—this prevents your lower back from arching too much—then extend one of your legs straight behind you, engaging your glutes as you go. Pick 1-3 exercises. Thank you for your contribution!! Get loosened up and work out the kinks with these 12 exercises you can do at your desk. Try the following routine Parker came up with, which combines strength moves and stretching. If no one is paying attention, a dip is a simple exercise you can do on the side or your desk or chair. If you are wondering what you should get at the gas station, then check out this list of the very best gas station drinks. Invest in a hand grip device and get to squeezing. Notify me of follow-up comments by email. But just standing isn’t going to get you too far. Slowly bend your knees in the direction of your toes. If your standing at your desk and reading emails, work on your hand flexion. According to the Canadian Centre for Occupational Health and Safety, standing work can cause leg swelling, muscle fatigue, stiffness in the neck and shoulders, varicose veins and other painful conditions. If you want to take your grip seriously, grab the Hand Exerciser Grip Strengthener to get those hands into tip top shape. High Knees Twists is one of the most intensive cardio type standing ab exercises. Any time you can get a little bit of extra exercise in throughout the day, the healthier you will be. All you need to do is extend your leg straight backwards and squeeze your glute at the top of the lift. 8minutefitness.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Either squeeze your legs together or push them apart for a short hold. She covers health, happiness, fitness, and anything else that piques her interest. But before we get into the various ways you can exercise at your desk, one of the best ways to eliminate back pain and stiff necks is to make sure you are sitting properly. Hold for 20 to 30 seconds and repeat. “Staying in one position for too long isn’t great for your body, so you have to make sure you move around,” says Sarah Jane Parker, a certified personal trainer in Wyoming. Repeat 10 times. If you decide to take a break and sit back in your chair, you can add a few hip abductions and adductions into your office workout. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine. Many thanks for sharing! Standing Chest Stretch: Clasp your hands together behind your back, straighten your arms, and lift them up while drawing your shoulder blades down. It’s easy to stand and get some neck rolls or shoulder shrugs in throughout the day. 11 Discreet Exercises while Standing at your Desk (At Work). Fitness freaks love unique and interesting fitness gifts.
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